Feb 2017
A. -12′ Emom- (4 sets) m1: 3-5 Est Ring Dips m2: 3-5 Est C2B PU m3: Build a 3Rm DL B. Durante 15 mins Avanzar en la prog … 1 – 2 – 3 – 4 – 5 … etc Burpee Ring/Bar Muscle Up DL @ 1.5Bw *cada 3 mins: 150 Sprint Run @15:00 finalizar con 1300 mts
Feb 2017
A. “Turkish Get Ups” 7′ AMRAP 1 – 2 – 3 – 4 – 5 – 6 TGU 2 – 4 – 6 – 8 – 10 – 12 Dumbell Step Ups @ 50 2 – 4 – 6 – 8 – 10 – 12 Burpees B. Skill: OH Dumbell Lunges + Pull Ups Prog -Partner team Open Wod 16.1- con Dumbells 25′ AMRAP En parejas alternar work / rest
Feb 2017
A. -Fuerza- 3 x 8 Back Squat @ 75% 1Rm + 3 x 8 Push Press @ 65% 1Rm B. For Time: 15 – 12 – 9 T2B Wall Balls @ 30/20 KBS @ 32/20
Feb 2017
A. Met-Con Monday 3′ AMRAP Cindy Rnds Rest 60″ 4′ AMRAP Cindy Rnds Rest 60″ 5′ AMRAP Cindy Rnds B. -Build a 3 Rm OH Squat- C. For Time: 1 – 7 Lat Burpees O.B OH Squat @ 80%3Rm -Rest 3′- 6 – 1 Lat Burpees O.B OH Squat -Rest 3′- 1 – 5 Lat Burpees O.B OH Squats -Time Cut 20 mins-
Feb 2017
A. -3Rnds- 2’AMRAP Row 200, 250, 300 mts tiempo Rest: Burpees OB B. CF-Open 12.3 18’AMRAP 15 Box Jumps @ 24/20 12 Shoulder 2 OH @ 50/35 9 T2B
Feb 2017
A. Fuerza + Skill: Emom m1: Acumular 50 Pull Ups Estrictas m2: KB Clean Skill Prog B. In: Run 800 mts 10’Amrap 1 single arm swing 1 arm KB Clean 1 KB Front Sqt 1 Burpee + D-Ball Clean *Repetir con el otro brazo Rest 2’/amrap Out: Run 800 mts
Feb 2017
A. Fuerza: 10′ Emom 1 Clean Pull + 1 Sqt Clean + 1 Jerk B. – Barbell Cycling – 3Rnds R1@ 70% – R2@60% – R3@50% 4′ AMRAP 10 Du’s 2 P.Cleans Tn’Go 20 Du’s 4 P.Cleans 30 Du’s 6 P.Cleans Tn’Go etc … Rest 2:00/amrap empezar de nuevo cada amrap
Ene 2017
A. -Warm Up- 50 Burpees OB B. -Fuerza- 4Rnds: 1:00 ON / 3:OFF Max Front Squats @ 50%1rm C. For Time: 15 – 12 – 9 Power Snatch @30/20 Ring Muscle Ups / Dips D. Opcional: 5 Mins post Wod: 10 mins to find 1Rm Snatch
Ene 2017
“MeT-Con Mondays” A. Warm Up: -4Rnds- 5 Push Ups 10 BB Thrusters 15 KBS B. -Met-Con- 3RFT Run 100 12 C2B-Pu 9 Thrusters @ 50/35 3Rope Climbs C. 3RFT 15 DL @50 5 Sqt Snt @50 15 lat Burpees
Ene 2017
A. -10′ Emom- m1: Build a 3Rm P.Clean Tn’Go m2: HSPU Box Ladder B. -Prep-Open Wod- 9′ AMRAP .3 – 6 – 9 – 12. Lat. Burpees OB HSPU (Open Standars) P.Cleans Tn’Go* -Rest 60″- Luego 2′ AMRAP Lat. Burpees OB *Despues de cada set de 12 reps, incrementar peso y empezar de nuevo con 3 reps Rx masculino = 60/70/80 – Scl = 40/50/60 Rx femenino = 40/45/50 –
Ene 2017
A. -Press Banca- 3 x 10 + 3 – 5 T2B Estrictos ó 20″ L-Sit B. -5 Rondas- En 90″ 50 mts D-Ball Shoulder Run Tiempo Rest: Amrap: Complex 5 T2B + 3 BMU Rest 60″/Rnd *Retomar Reps*
Ene 2017
A. 10′ Emom: 1 snatch pull + 1 Sqt Snatch +1 OH Squat @ 70% B. -Barbell Cycling- 4 Rnds For max Reps 30″: P. Snatch @ 65-70%1rm 30″: Rest 30″ Burpees to 3 cm target – 60″ Rest/rnd-